Anti-Inflammatory Chicken Soup Recipe

Chicken soup is comforting and nourishing, but when you add anti-inflammatory ingredients, it becomes a powerhouse of health benefits. This Anti-Inflammatory Chicken Soup is loaded with wholesome vegetables, lean protein, and spices like turmeric and ginger, known for their inflammation-fighting properties. Whether you’re battling a cold, soothing sore muscles, or simply looking to boost your immunity, this recipe will become your go-to for warmth and wellness.

Ingredients

For the Soup:

• 1 tablespoon olive oil or coconut oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric powder (or 1 tablespoon freshly grated turmeric root)
• 1 teaspoon ground cumin
• 6 cups chicken bone broth (or regular chicken broth)
• 1 lb (450g) boneless, skinless chicken breast or thighs
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium sweet potato, peeled and diced
• 1 cup kale or spinach, chopped
• 1/2 teaspoon black pepper (to activate turmeric’s benefits)
• Salt to taste
• Juice of 1 lemon (for a fresh, detoxifying boost)

Optional Additions:

• 1/4 teaspoon cayenne pepper (for extra anti-inflammatory kick)
• Fresh herbs like parsley or cilantro for garnish

Step-by-Step Directions

Step 1: Sauté the Aromatics

1. Heat the olive oil or coconut oil in a large pot over medium heat.
2. Add the diced onion and sauté for 3–4 minutes, until softened.
3. Stir in the garlic, ginger, turmeric, and cumin. Cook for 1–2 minutes, until fragrant.

Step 2: Add Broth and Chicken

1. Pour in the chicken broth and stir to combine with the spices.
2. Add the chicken breast or thighs to the pot. Ensure they are fully submerged in the liquid.
3. Bring the soup to a boil, then reduce the heat to low and simmer for 20–25 minutes, or until the chicken is cooked through.

Step 3: Prepare the Vegetables

1. While the chicken is cooking, peel and dice the carrots, celery, and sweet potato.
2. Once the chicken is done, remove it from the pot and set it aside to cool slightly.

Step 4: Add Vegetables

1. Add the carrots, celery, and sweet potato to the broth.
2. Simmer for 15–20 minutes, or until the vegetables are tender.

Step 5: Shred the Chicken

1. Shred the cooked chicken using two forks.
2. Return the shredded chicken to the pot and stir to combine.

Step 6: Add Greens and Finish

1. Add the kale or spinach to the soup and cook for an additional 5 minutes, until wilted.
2. Stir in the lemon juice, black pepper, and salt to taste.

Step 7: Serve

1. Ladle the soup into bowls and garnish with fresh herbs like parsley or cilantro.
2. Serve hot and enjoy the warm, healing benefits.

Serving and Storage Tips

Serving:

• Serve the soup on its own for a light meal or pair it with whole-grain bread or a side salad for a more filling option.
• A sprinkle of hemp seeds or chia seeds on top adds a boost of omega-3 fatty acids.

Storage:

• Refrigeration: Store in an airtight container in the fridge for up to 4 days.
• Freezing: This soup freezes well. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
• Reheating: Warm on the stovetop over low heat, stirring occasionally.

Helpful Notes

• Bone Broth Benefits: Use chicken bone broth for added collagen and gut-healing benefits.
• Turmeric and Black Pepper: Always pair turmeric with black pepper to enhance its absorption and anti-inflammatory properties.
• Vegetable Variations: Swap the sweet potato for butternut squash or zucchini if you prefer.
• Protein Options: For a vegetarian twist, replace the chicken with chickpeas or lentils and use vegetable broth.

Tips from Well-Known Chefs

1. Chef Yotam Ottolenghi: Add a touch of coconut milk at the end for a creamy, slightly sweet finish that complements the spices.
2. Chef Jamie Oliver: Use fresh turmeric root for a more vibrant flavor and color; it’s readily available in most grocery stores.
3. Chef Alice Waters: Incorporate seasonal greens like chard or bok choy for a unique flavor profile.
4. Chef Nigella Lawson: Add a dollop of Greek yogurt when serving for a tangy, probiotic-rich garnish.

Frequently Asked Questions

1. Can I make this soup in a slow cooker?

Yes! Add all the ingredients except the greens, lemon juice, and salt to the slow cooker. Cook on low for 6–8 hours or high for 3–4 hours. Stir in the greens and lemon juice 10 minutes before serving.

2. Can I use rotisserie chicken instead of cooking raw chicken?

Absolutely! Shred rotisserie chicken and add it to the soup during the last 10 minutes of cooking to save time.

3. Can I make this soup vegetarian?

Yes! Replace the chicken with 2 cups of chickpeas, lentils, or tofu. Use vegetable broth instead of chicken broth.

4. What can I use instead of sweet potatoes?

Butternut squash, regular potatoes, or even parsnips work well as substitutes.

5. Is this soup spicy?

No, unless you add cayenne pepper. For a mild soup, leave it out.

6. How do I store turmeric root?

Wrap it in a paper towel and store it in the refrigerator for up to 2 weeks or freeze it for longer storage.

7. What’s the best way to peel fresh ginger and turmeric root?

Use the edge of a spoon to scrape off the skin—it’s quick and minimizes waste.

8. Can I add noodles to this soup?

Yes! Cooked noodles or quinoa can be stirred in at the end for a heartier dish.

9. Does the soup thicken over time?

Yes, it may thicken as it cools. Add more broth or water when reheating to adjust the consistency.

10. Can I use frozen spinach instead of fresh?

Yes, frozen spinach is a great alternative. Stir it in during the last 5 minutes of cooking.